Jake's BBM log

[Jake272]

9/25/21

SLDL off 2” deficit- 365x8 @ 7, 375x8 @ 8, 385x8 @ 9, 355x8

2 ct paused bench- 155x10 @ 7, 165x10 @ 8, 175x10 @ 9, 165x10

Goblet lever squat- 175x12 @ 6, 180x12 @ 7, 185x12 @ 8, 185x12x2

Chest supported rows- 120x12x2

Lever rows & pendlay rows

10 min ab work

Tricep kickbacks supersetted w/bicep curls

24 min HIIT, Sprints 20s on, 100s off x 12 rounds

[Jake272]

9/28/21

Low bar back squat w/belt- 370x8 @ 7, 380x8 @ 8, 390x8 @ 9, 360x8x3

Incline bench- 165x8 @ 7, 175x8 @ 8, 185x8 @ 9, 175x8

Seated DB press- 70% AMRAP- 120x14, 63%- 100x12x3

Bent over DB flys- 100x12x3

DB step-ups- 140x15x3

Lever rows & pendlay rows

10 min ab work

Tricep kickbacks supersetted w/bicep curls

35 min steady state cardio

Will switch some training to different days this week, I have some important things I need to take care of.

[Jake272]

9/29/21

Conventional deadlift w/belt- 390x8 @ 7, 400x8 @ 8, 410x8 @ 9, 375x8x3

1 ct paused bench- 185x8 @ 7, 195x8 @ 8, 205x8 @ 9, 195x8

Barbell lunges- 160x12 @ 6, 170x12 @ 7, 180x12 @ 8, 180x12x2

Chest supported rows- 120x12x3

[Jake272]

9/30/21

2 ct paused squats- 280x8 @ 7, 290x8 @ 8, 300x8 @ 9, 275x8x3

Feet up bench- 190x10, 200x10, 210x10, 185x10x2

Close grip incline bench- 70% AMRAP- 160x11, 63%- 145x12x3

Incline DB flys- 100x12x3

Lever rows & pendlay rows

10 min ab work

[Jake272]

10/1/21

SLDL off 2” deficit- 370x8 @ 7, 380x8 @ 8, 390x8 @ 9, 360x8

2 ct paused bench- 160x10 @ 7, 170x10 @ 8, 180x10 @ 9, 170x10, 155x10

Goblet lever squat- 180x12 @ 6, 185x12 @ 7, 190x12 @ 8, 190x12x2

Tricep kickbacks supersetted w/bicep curls

24 min HIIT, 20s on, 100s off sprints x 12 rounds

[Jake272]

10/6/21

Low bar back squat w/belt- 375x8 @ 7, 385x8 @ 8, 395x8 @ 9, 365x8x3

Incline bench- 165x8 @ 7, 175x8 @ 8, 185x8 @ 9, 175x8

Seated DB press- 70% AMRAP- 120x14, 63%- 100x12x3

Bent over DB flys- 100x12x3

[Jake272]

10/8/21

Conventional deadlift w/belt- 395x8 @ 7, 405x8 @ 8, 415x8 @ 9, 385x8x3

1 ct paused bench- 185x8 @ 7, 195x8 @ 8, 205x8 @ 9, 195x8

Incline DB flys- 100x12x3

Chest supported rows- 140x12x3

[Jake272]

10/9/21

2 ct paused squats- 280x8 @ 7, 290x8 @ 8, 300x8 @ 9, 275x8x3

Feet up bench- 185x10 @ 7, 195x10 @ 8, 205x10 @ 9, 185x10x2

Barbell lunges- 165x12 @ 6, 175x12 @ 7, 185x12 @ 8, 185x12x2

Close grip incline bench- 70% AMRAP- 160x12, 63%- 145x12x3

Goblet lever squats- 185x12 @ 6, 190x12 @ 7, 195x12 @ 8, 195x12x2

DB step ups- 140x15x3

Lever rows & pendlay rows

10 min ab work

Tricep kickbacks supersetted w/bicep curls

24 min HIIT, sprints, 20s on, 100s off x 12 rounds

35 min steady state cardio

[Jake272]

10/10/21

SLDL off 2” deficit- 345x8 @ 7, 355x8 @ 8, 365x8 @ 9, 335x8x3

2 ct paused bench- 155x10 @ 7, 165x10 @ 8, 175x10 @ 9, 165x10x2

Lever rows & pendlay rows

10 min ab work

Tricep kickbacks supersetted w/bicep curls

[Jake272]

10/13/21

Low bar back squat w/belt- 380x8 @ 7, 390x8 @ 8, 400x8 @ 9, 370x8x3

Incline bench- 175x8 @ 7, 185x8 @ 8, 195x8 @ 9, 185x8

Seated DB press- 70% AMRAP- 120x14, 63%- 100x12x3

Bent over DB flys- 100x12x3

DB step ups- 140x15x3

Lever rows & pendlay rows

10 min ab work

Tricep kickbacks supersetted w/bicep curls

35 min steady state cardio

[Jake272]

10/14/21

Conventional deadlift w/belt- 400x8 @ 7, 410x8 @ 8, 420x8 @ 9, 385x8x3

Chest supported row- 140x12x3

Incline DB flys- 100x12x3

[Jake272]

10/16/21

2 ct paused squat- 285x8 @ 7, 295x8 @ 8, 305x8 @ 9, 280x8x3

1 ct paused bench- 190x8 @ 7, 200x8 @ 8, 210x8 @ 9, 200x8

Feet up bench- 170x10 @ 7, 180x10 @ 8, 190x10 @ 9, 180x10x2

Close grip incline bench- 70% AMRAP- 165x10, 150x12, 140x12, 135x12

Goblet lever squat- 190x12 @ 6, 195x12 @ 7, 200x12 @ 8, 200x12x2

Lever rows & pendlay rows

10 min ab work

Tricep kickbacks supersetted w/bicep curls

4 min HIIT, sprints, 20s on, 100s off x 2 rounds

[Jake272]

10/17/21

SLDL off 2” deficit- 350x8 @ 7, 360x8 @ 8, 370x8 @ 9, 340x8x3

2 ct paused bench- 160x10 @ 7, 170x10 @ 8, 180x10 @ 9, 170x10x2

Barbell lunges- 170x12 @ 6, 180x12 @ 7, 190x12 @ 8, 190x12x2

20 min HIIT, sprints, 20s on, 100s off x 10 rounds

[Jake272]

10/21/21

Low bar back squat w/belt- 385x8 @ 7, 395x8 @ 8, 405x8 @ 9, 375x8x3

Incline bench- 180x8 @ 7, 190x8 @ 8, 195x8 @ 9, 185x8

Seated DB press- 70% AMRAP- 120x16, 63%- 100x12x3

Bent over DB flys- 100x12x3

Chest supported rows- 140x15x3

[Cole]

405x8!! Geez, your improvement over the last 4 years has been impressive. you should post video. great job